Arm Training Articles: Oh biceps the glamor muscle of bodybuilding. People say make a muscle and just about everybody throws up a bicep shot. What a love affair we have with this muscle. What about the tricep which makes up 2/3 of the upper arm or the forearm that supplies the grip needed to build both! What we have listed below are some of the absolute best bicep, tricep and forearm training workouts there are, Bar None!
Oh biceps the glamor muscle of bodybuilding. People say make a muscle and just about everybody throws up a bicep shot. What a love affair we have with this muscle. What we have listed below are some of the absolute best bicep training workout there are, bar none!
Triceps actually make up 2 ⁄ 3 of the upper arm mass. So if you want sleeve busting arm size you will needed a pair of titan triceps. Try our workouts and you will be on your way to a whole new wardrobe.
Working the forearms requires you to flex, extend, and curl the wrist and upper arm using a combination of very good exercises. Those exercises being wrist curls, reverse wrist curls, rever curls, hammer curls, and various gripping exercises.
Top 5 Arm Training Tips:
Exercise/Beginner Routine #1 | # of Sets | # of Reps |
Standing Barbell Curls | 3-4 sets | 8-12 reps |
Exercise/Intermediate Routine #1 | # of Sets | # of Reps |
Seated Dumbbell Curls | 3 sets | 8-12 reps |
Seated Dumbbell Concentration Curls | 2 sets | 8-12 reps |
Exercise/Advanced Routine #1 | # of Sets | # of Reps |
Standing Dumbbell Curls | 3 sets | 8-12 reps |
Barbell Preacher Curls | 3 sets | 8-12 reps |
Standing Dumbbell Concentration Curls | 2 sets | 8-12 reps |
And even more workouts ---------
Exercise/ Routine #1 | # of Sets | # of Reps |
Standing Barbell Curls | 4-5 sets | 8-10 reps |
Standing Dumbbell Curls | 4-5 sets | 8-10 reps |
Concentration Curls | 4-5 sets | 8-10 reps |
Exercise/ Routine #2 | # of Sets | # of Reps |
Preacher Curls | 4 sets | 10-12 reps |
Standing Dumbbell Curls | 4 sets | 10-12 reps |
Cable Preacher Curls | 4 sets | 10-12 reps |
Concentration Curls | 4 sets | 8-10 reps |
Exercise/ Routine #3 | # of Sets | # of Reps |
Standing Dumbbell Curls | 4-5 sets | 6-12 reps |
Incline Curls | 4-5 sets | 6-12 reps |
Preacher Curls | 4-5 sets | 6-12 reps |
Exercise/Beginner Routine #1 | # of Sets | # of Reps |
Close-Grip Bench Presses | 3 sets | 12-6* reps |
Pulley Pushdowns | 2 sets | 8-12 reps |
Exercise/Intermediate Routine #1 | # of Sets | # of Reps |
Lying Barbell Triceps Extensions | 3-4 sets | 12-6* reps |
Pushdowns | 2-3 sets | 8-12 reps |
Exercise/Advanced Routine #1 | # of Sets | # of Reps |
Lying Barbell Triceps Extensions | 4 sets | 12-6* reps |
Pushdowns | 4 sets | 8-12 reps |
Dumbell Kickbacks | 4 sets | 8-12 reps |
*Exercises marked with an asterisk have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.* All working sets should be performed with as much weight that can be handled correctly.
Exercise/ Routine #1 | # of Sets | # of Reps |
Lying Triceps Extensions | 3 sets | 10-12 reps |
Triceps Pushdowns | 4 sets | 10-12 reps |
Overhead Dumbbell Extensions | 4 sets | 10-12 reps |
Dips Between Benches | 3 sets | To Failure |
Exercise/ Routine #2 | # of Sets | # of Reps |
Close-Grip Bench Presses | 4 sets | 6-10 reps |
Triceps Pushdowns | 4 sets | 8-10 reps |
Bent-Over Rope Extensions | 4 sets | 10-12 reps |
One to Two Arm Dumbbell Extensions | 2-3 sets | 10-12 reps |
Exercise/ Routine #3 | # of Sets | # of Reps |
Lying Triceps Extensions | 3-4 sets | 6-15 reps |
Triceps Pushdowns | 3-4 sets | 6-15 reps |
Reverse One-Arm Cable Pushdowns | 3-4 sets | 6-15 reps |
Exercise/ Routine #4 | # of Sets | # of Reps |
Dumbbell Seated Triceps Extensions | 4 sets | 8-12 reps |
Decline Barbell Triceps Extensions | 3 sets | 8-12 reps |
Pulley Pushdowns | 2-3 sets | 8-12 reps |
Exercise/ Routine #5 | # of Sets | # of Reps |
Seated Barbell Triceps Extensions | 6 sets | 10-15 reps |
Pulley Pushdowns | 6 sets | 10-15 reps |
Dumbbell Kickbacks | 4 sets | 10-15 reps |
Exercise/ Routine #6 | # of Sets | # of Reps |
Lying Triceps Extensions | 4-6 sets | 6 reps |
High Pulley, Long Cable Triceps Extensions |
4-6 sets | 6 reps |
Dips | 4-6 sets | MAX reps |
Exercise/Beginner Routine #1 | # of Sets | # of Reps |
Seated Barbell Reverse Curls | 3 sets | 8-12 reps |
Seated Barbell Wrist Curls | 3 sets | 10-15 reps |
Exercise/Intermediate Routine #1 | # of Sets | # of Reps |
Barbell Preacher Reverse Curls | 4 sets | 8-10 reps |
Seated Barbell Wrist Curls | 3 sets | 10-15 reps |
Seated Barbell Reverse Wrist Curls | 3 sets | 10-15 reps |
Exercise/Intermediate Routine #2 | # of Sets | # of Reps |
Hammer Curls | 3 sets | 12-15 reps |
Reverse Barbell Curls | 3 sets | 12-15 reps |
Wrist Curls Off Bench | 3 sets | 12-15 reps |
Exercise/Advanced Routine #1 | # of Sets | # of Reps |
Hammer Curls | 4-5 sets | 8-10 reps |
Standing Barbell Wrist Curls | 4 sets | 10-15 reps |
Cable Reverse Wrist Curls | 4 sets | 10-15 reps |
Exercise/Advanced Routine #2 | # of Sets | # of Reps |
Seated Barbell Wrist Curls | 4 sets | 12-15 reps |
Standing Barbell Reverse Curls | 4 sets | 12-15 reps |
Towel Squeeze | 4 sets | 12-15 reps |
Here are some other workouts ---------
Exercise/ Routine #1 | # of Sets | # of Reps |
Standing Reverse Barbell Curls | 5 sets | 8-10 reps |
Reverse Preacher Curls | 5 sets | 8-10 reps |
Seated Dumbbell Wrist Curls | 5 sets | 8-10 reps |
Exercise/ Routine #2 | # of Sets | # of Reps |
Barbell Wrist Curls | 4 sets | 10-12 reps |
Barbell Reverse Curls | 4 sets | 10-12 reps |
Exercise/ Routine #3 | # of Sets | # of Reps |
Zottman Curls | 4 sets | 10-12 reps |
One Arm Dumbbell Wrist Curls | 4 sets | 10-12 reps |
Exercise/ Routine #4 | # of Sets | # of Reps |
Barbell Reverse Curls | 5 sets | 6-10 reps |
Barbell Wrist Curls | 5 sets | 8-12 reps |
Barbell Reverse Wrist Curls | 5 sets | 8-12 reps |
Exercise/ Routine #5 | # of Sets | # of Reps |
Machine Reverse Curls | 3-4 sets | 8 reps |
Seated Barbell Wrist Curls | 2-3 sets | 20 reps |
Standing Barbell Wrist Curls | 2-3 sets | 20 reps |
Exercise/ Routine #6 | # of Sets | # of Reps |
Barbell Wrist Curls | 2-3 sets | 10-12 reps |
Barbell Reverse Wrist Curls | 2-3 sets | 10-12 reps |
Exercise/ Routine #7 | # of Sets | # of Reps |
Barbell Reverse Curls | 3-4 sets | 8-10 reps |
Barbell Wrist Curls | 3-4 sets | 10-15 reps |
Barbell Reverse Wrist Curls | 3-4 sets | 10-15 reps |
Exercise/ Routine #8 | # of Sets | # of Reps |
Barbell Reverse Curls | 4-5 sets | 8-10 reps |
Suppported Barbell Wrist Curls | 4-5 sets | 10-15 reps |
Exercise/ Routine #9 | # of Sets | # of Reps |
Barbell Reverse Curls | 4 sets | 8-10 reps |
Barbell Wrist Curls | 4-6 sets | 10-12 reps |
Barbell Reverse Wrist Curls | 4-6 sets | 10-12 reps |
Exercise/ Routine #10 | # of Sets | # of Reps |
Cable Rope Hammer Curls | 4-5 sets | 8-10 reps |
Standing Barbell Wrist Curls | 4-5 sets | 10-12 reps |
Towel Squeezes | 4-5 sets | MAX reps |